Saturday 02.23.2019

Jen will be out today for another weekend conference, please see Coach Bailey or Jon with any questions!

Hypertrophy

A) DL: 5/3/1

B) Deficit DB Squat (chest up, DB between legs, arms straight): 3×10

C) Chinups: 3xAMRAP

D) B-Stance Hip Thrust: 3×8 e/l

E) Hip Hinge Banded Hip Abduction: 3×30

Express

A) DL: 5/3/1

B1) Deficit DB Squat: 3×10

B2) Chinups: 3xAMRAP

C1) B-Stance Hip Thrust: 3×8 e/l

C2) Hip Hinge Banded Hip Abduction: 3×30

Strength

A)      Sumo Deadlift: 1×7 @ RPE6, 1×7 @ RPE7, 2×7 @ RPE8

B)      Front Squat: 1×7 @ RPE6, 1×7 @ RPE7, 2×7 @ RPE8

C)      DB Bench Press: 3×10 @ RPE-7-8

D)      DB Upright Row: 3×15 @ RPE 7-8

Hybrid

A) Clean + Power Jerk: 2×2, AHAP

B) Snatch Pull: 5×3 at 100%

C) BS: 4×3

D) DL: 1×3, heavy

E) Press: 3×5

F) Tricep Extension: 3×12-15

G) DB Rows: 3×12

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